2 Minute Treadmill Backwards Pushes
Mobility Prep
12” Log Viper Presses
Kettlebells
15’sx5
Log
90x1
110x1
130x1
150x1
170x1
190x1
210x1
230x1
240x1 (weighed at 244.8)
12” Log Strict Presses
170x2
170x2
170x2
170x2
170x2
Bench Chest Supported Dumbbell Rows
15’sx15
40’sx10
70’sx20
70’sx20
70’sx20
Slingshot Dips
bwx10
bw+25x8
bw+50x5
bw+75x5
bw+100x10
Paused Floor Band Trap 3 Raises/Paused Band External Rotations (left/right)
µbx15/µbx15/15
µbx15/µbx15/15
Stretching
Comments: What a crappy day I had at work. System not working, coworker mad at me and I broke my chair leaning back to stretch out my tight back. But if I take into consideration how many really bad days I’ve had this year a few months ago, this was really nothing. If this is a bad day for me now, this is a charmed life. First day of December certainly felt like it. Cold, windy and pitch black by 5:30PM. I kept the garage door closed for training today not because it was cold but because of the wind. I didn’t need any more acorns and leaves in the garage. I had made sure to do soft tissue work and ice my knees the past two days and I think that what I’ve been missing here is that not so much slacking on that as that the event work is harder on the knees then the other stuff I do and I just feel that when I’m warming up on first training session of the week. I’ve noted in the past that usually the last session of the week the warm-up stuff feels the best knee wise. I was a little leery about stuff today as biceps sore from event training and my shoulders feel tight. The difficulty I have with the band external rotations on my left side gets me a little anxious that something is wrong with that shoulder. Warm-ups felt fine. Log again. Plan again being viper pressing. I had adjusted my training weights based off how last time went. So the plan for the evening was 230lbs for the top set. Last time, I had not put on any support gear of any kind so that I kept myself from pushing too hard, too soon. It had been close to 3yrs since I last did this exercise. This time, I was allowing myself to put on the support stuff as per usual, minus wrist wraps. That would keep me from going too heavy. It was cold and I was feeling bit off at the start with just the empty log. I need some weight on it for balance with the pop. After 170lbs, I switched out to using my 25lbs plates on the log instead. I then added my hard belt. The newer one that is a bit thicker. 230lbs went up smooth enough and I felt tempted to go up a little more like I did last week. I also wanted another go with a rep using the belt to get used to it as I felt tight in the lap. I think it was within the parameters still even with the slow down at the transition. I ended up weighing the log as part of an online contest for Reddit to see what it was. Almost 5lbs heavy. I think it is official that my 25lbs plates are actually 26lbs at this point. I’m not sure if I should only be counting this with log as that is when I will be using all the 25’s it seems. I’m not sure if worth pointing out on squats or deadlifts if only using a pair for that extra 2lbs. I know that some of the 45lbs plates are heavy too (the smaller ones I use for the SOS).Essentially 12lbs under my best viper press. Strict pressing out of the rack followed that. I had adjusted the weights since I went 2lbs heavier last time to reflect that going forward. Different PRs for viper and strict being tracked right now. Same with axle in that clean and push press and out of rack. I was a little anxious that my shoulders would complain on these as they felt stiff. Only seemed to be an issue for the left shoulder on the very first set and then no real issues after that. No knee issues at all for these today. Garage work followed. Rows on the bench. Trying to get adequate rest more for the biceps than anything else. Today was planned 3x20 which was pretty easy to do. On to sling shot dips after that. Back needed these I guess as I was able to get stuff to shift with no weight, 25lbs and 50lbs. Usually after one thing, I’m good. I did these with no real rest other than the time it took to put another 25lbs on the belt. So I guess technically I’ve been doing 104lbs. I think I did these rapid fire as this is kind of easy compared to what I’ve done and can do on these. But have to be smart. Last set was a bit tiring after the others and I could feel some stress in the upper back on the left side. That sometimes happens that I feel the upper back being stressed on some sets and not others. Outside for the rotator cuff stuff. Kind of not looking forward to this part of the workout. Not the Trap 3 raises, I like those. The band external rotations I don’t like because they are very, very hard for the left side compared to the right side. The insides of my shoulders feel sore when I’m done. I am noticing that on the t3 raises, that my left side is slightly harder. The floor tactile allows me to insure that both are getting full ROM. I ended up getting a second pair of micro bands so that I can go from one right after the other rather than have to undo one set to get them moved for the next exercise. First go through of the band ext stuff was tolerable but tough for the left side. Right side was fine. Second round was very tough for the left side and mildly tougher for the right. Cleaned up stuff and ate a roast before stretching and icing.
Mobility Prep
12” Log Viper Presses
Kettlebells
15’sx5
Log
90x1
110x1
130x1
150x1
170x1
190x1
210x1
230x1
240x1 (weighed at 244.8)
12” Log Strict Presses
170x2
170x2
170x2
170x2
170x2
Bench Chest Supported Dumbbell Rows
15’sx15
40’sx10
70’sx20
70’sx20
70’sx20
Slingshot Dips
bwx10
bw+25x8
bw+50x5
bw+75x5
bw+100x10
Paused Floor Band Trap 3 Raises/Paused Band External Rotations (left/right)
µbx15/µbx15/15
µbx15/µbx15/15
Stretching
Comments: What a crappy day I had at work. System not working, coworker mad at me and I broke my chair leaning back to stretch out my tight back. But if I take into consideration how many really bad days I’ve had this year a few months ago, this was really nothing. If this is a bad day for me now, this is a charmed life. First day of December certainly felt like it. Cold, windy and pitch black by 5:30PM. I kept the garage door closed for training today not because it was cold but because of the wind. I didn’t need any more acorns and leaves in the garage. I had made sure to do soft tissue work and ice my knees the past two days and I think that what I’ve been missing here is that not so much slacking on that as that the event work is harder on the knees then the other stuff I do and I just feel that when I’m warming up on first training session of the week. I’ve noted in the past that usually the last session of the week the warm-up stuff feels the best knee wise. I was a little leery about stuff today as biceps sore from event training and my shoulders feel tight. The difficulty I have with the band external rotations on my left side gets me a little anxious that something is wrong with that shoulder. Warm-ups felt fine. Log again. Plan again being viper pressing. I had adjusted my training weights based off how last time went. So the plan for the evening was 230lbs for the top set. Last time, I had not put on any support gear of any kind so that I kept myself from pushing too hard, too soon. It had been close to 3yrs since I last did this exercise. This time, I was allowing myself to put on the support stuff as per usual, minus wrist wraps. That would keep me from going too heavy. It was cold and I was feeling bit off at the start with just the empty log. I need some weight on it for balance with the pop. After 170lbs, I switched out to using my 25lbs plates on the log instead. I then added my hard belt. The newer one that is a bit thicker. 230lbs went up smooth enough and I felt tempted to go up a little more like I did last week. I also wanted another go with a rep using the belt to get used to it as I felt tight in the lap. I think it was within the parameters still even with the slow down at the transition. I ended up weighing the log as part of an online contest for Reddit to see what it was. Almost 5lbs heavy. I think it is official that my 25lbs plates are actually 26lbs at this point. I’m not sure if I should only be counting this with log as that is when I will be using all the 25’s it seems. I’m not sure if worth pointing out on squats or deadlifts if only using a pair for that extra 2lbs. I know that some of the 45lbs plates are heavy too (the smaller ones I use for the SOS).Essentially 12lbs under my best viper press. Strict pressing out of the rack followed that. I had adjusted the weights since I went 2lbs heavier last time to reflect that going forward. Different PRs for viper and strict being tracked right now. Same with axle in that clean and push press and out of rack. I was a little anxious that my shoulders would complain on these as they felt stiff. Only seemed to be an issue for the left shoulder on the very first set and then no real issues after that. No knee issues at all for these today. Garage work followed. Rows on the bench. Trying to get adequate rest more for the biceps than anything else. Today was planned 3x20 which was pretty easy to do. On to sling shot dips after that. Back needed these I guess as I was able to get stuff to shift with no weight, 25lbs and 50lbs. Usually after one thing, I’m good. I did these with no real rest other than the time it took to put another 25lbs on the belt. So I guess technically I’ve been doing 104lbs. I think I did these rapid fire as this is kind of easy compared to what I’ve done and can do on these. But have to be smart. Last set was a bit tiring after the others and I could feel some stress in the upper back on the left side. That sometimes happens that I feel the upper back being stressed on some sets and not others. Outside for the rotator cuff stuff. Kind of not looking forward to this part of the workout. Not the Trap 3 raises, I like those. The band external rotations I don’t like because they are very, very hard for the left side compared to the right side. The insides of my shoulders feel sore when I’m done. I am noticing that on the t3 raises, that my left side is slightly harder. The floor tactile allows me to insure that both are getting full ROM. I ended up getting a second pair of micro bands so that I can go from one right after the other rather than have to undo one set to get them moved for the next exercise. First go through of the band ext stuff was tolerable but tough for the left side. Right side was fine. Second round was very tough for the left side and mildly tougher for the right. Cleaned up stuff and ate a roast before stretching and icing.
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